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March 23, 2013

The Mediterranean Diet: Kick Guilt to the Curb

* Have you signed up for our NEW Bolder Nutrition E-Newsletter yet? It’s FREE, comes out twice a month and is filled with lots of helpful quick tips. Sign up today! *

Sick and tired of diets that only work while you follow them? Diets that tell you to give up certain foods and food groups? Move over Paleo diet, step aside wheat belly diet…a lifestyle diet of no-guilt fabulous food and healthy living has boots on the ground and is here to stay. 

How do blood orange infused olive oil and dark chocolate balsamic vinegar sound to you? I purchased both of these recently and mix them together with a salad of mixed greens, fresh strawberries, walnuts, reduced fat feta cheese and a banana. This salad is fresh, delicious and part of a Mediterranean diet. Mediterranean diet

I’m not sure what draws me in more…the freshness, the flavors or that the food and lifestyle are so good for you.  Numerous studies back up the benefits.

A recent study in the New England Journal of Medicine found that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events.

These Mediterranean foods are not only good for the heart and blood pressure, but they can help you lose some weight! Think of the Mediterranean diet like this…if entire countries are eating this way because they want to …it must be good.

* Check out these pins to help you kick off your Mediterranean way of eating: Roasted Lemon Garlic Herb Shrimp and Southwestern Avocado and Black Bean Salad *

* Don’t miss this How Big is Your BUT? No Excuses Quick Tip: canned black beans work beautifully in this Southwestern Avocado and Black Bean Salad. Rinse the beans first to reduce the sodium content. *

To eat the Mediterranean way, include these foods in your diet:

1.    Generous amounts of fruits and vegetables…especially tomatoes. Tomatoes include lycopene, a potent antioxidant, and vitamin C. Think fresh sliced tomatoes topped with mozzarella cheese and fresh basil.

2.    Healthier fats, such as olive oil or avocado. Yes, real avocado. The fat is mainly monounsaturated, which is the more heart healthy type.

 3.    Spices such as garlic, rosemary, thyme, oregano, red peppers and cinnamon are great choices.

 4.    Red wine has a high level of antioxidants as found in the blue/purple/red grapes. One glass of red wine has similar antioxidant activity as two glasses of tea. If you’re not a wine drink, purple grape juice is a fairly good substitute.

 5.    Beans and nuts are a great source of fiber and protein.  

 6.    Eat fish on a regular basis. Fatty fish, such as salmon and tuna, are heart healthy and contains those all so important Omega 3’s.

 7.    Cheese and yogurt. Serve cheese with fruit such as dates or orange slices or yogurt with walnuts stirred in.

This isn’t so tough…is it? Okay, I’m sure many of you are saying “where’s the bread…where’s the pasta?”  Don’t worry. The Mediterranean diet includes your carb fix.  Just think healthier carbs, which are higher in fiber and whole grains.

 Want more info? Listen to this week’s podcast below

 


July 7, 2012

Focus on Five Foods to Help Protect Your Eyes

Do you know that what you eat affects what you see? Yes, food is not just for taste but it’s for vision and may help prevent some diseases you want to know about. Over the next 20-30 years you might deal with cataracts, glaucoma or other eye issues. Age-related macular degeneration, known as AMD, is the leading cause of vision loss as you get older. Do you have friends or family members who are losing their vision? Are you? Perhaps you’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness.

Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. If you have a family history of AMD, are female or white…all three can increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the journal Ophthalmology found that participants whose diets were high in certain nutrients had the lowest risk of AMD.  These disease fighters include vitamins E and C, zinc, lutein, zeaxanthin, and omega-3 fats.

Other studies suggest that a diet consisting of more low-glycemic foods (think vegetables, fruits, beans, lentils and whole grains) and less high-glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

Nutrition scientists suggest that refined or processed foods, which are typically high on the glycemic index (GI), negatively affect vision. High-GI foods cause a rapid increase followed by a swift decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly without the peaks and valleys. The rapid rise in blood glucose may damage the macula or part of the retina that provides detailed central vision. The good news is that the nutrients just mentioned seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet:

Food Choice: Citrus fruits, kiwi, berries, cherries, grapes, potatoes, tomatoes

Nutrient in Food: Vitamin C and various antioxidants

 

Food Choice: Nuts (walnuts and pistachios particularly contain fats that convert to omega-3s in the body)

Nutrient in Food: Zinc, Vitamin E and healthy fats (polyunsaturated and monounsaturated)

 

Food Choice: Lean red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products

Nutrient in Food: zinc

 

Food Choice: Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods including corn and egg yolks

Nutrient in Food: carotenoids: lutein and zeaxanthin

 

Food Choice: Cold-water fish like salmon, sardines or canned tuna

Nutrient in Food: omega-3 fats

For more information on eye health, check out the National Eye Institute. The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

Want more information? Listen to this week’s podcast below.  


May 12, 2012

Deflate Your Menopausal Muffin Top

Are you irritable, find it difficult to get a good night’s sleep, and seem to constantly deal with hot flashes and headaches? These familiar symptoms are a few of the issues women face as they go thru perimenopause and menopause.  The contender for the most frustrating issue would no doubt be the muffin top. Women’s health expert, Dr. Pamela Peeke refers to it as the ‘menopot’. 

You know what I’m talking about…the overflow of fat at the belly…you put on a pair of jeans and the extra weight rolls over the top like a muffin. I’ve had numerous women refer to it as a pillow top…an expanded version of the muffin top. However you refer to it ladies, you don’t like it and you want to get rid of it along with the headaches, hot flahes and irritability.

Perimenopause is the time frame before menopause when the menstrual cycle and hormone levels start to fluctuate from what is typically normal. A woman might notice some of these changes as soon as her late 30s or not until the early 50s and perimenopause may have a time span of two to eight years.

Technically menopause is defined as the last menstrual period but the months leading up to it seem like a long, goodbye. Menopause occurs when the body’s estrogen levels begin to decline and along with this decline is the reshaping of your body.

Fat storage moves from the hips and thighs to the belly. Women take on more of an apple shape similar to men versus the traditional pear shape. Not only can this apple shape or expansion into a muffin or pillow top affect your psyche but when fat is deposited deep into the belly, the inflammation level in the body may increase.

Here’s what can you do to help lessen these irritating symptoms:

Find ways to reduce your stress. When you’re coping with hormone havoc, stress can exacerbate the way you feel resulting in increased irritability, hormone headaches and for many women, the desire to eat comfort foods such as cookies, candy or chips…aka stress-eating. These calories help to expand the muffin top. Look at your life and schedule and try to find some ‘me’ time every day or at least a few times per week.

Moderate your caffeine intake to help you:

Sleep better at night

Experience less frequent mood swings

Possibly reduce the number and severity of hot flashes

Increase your intake of water and diuretic foods to help reduce hormonal bloat. Diuretic foods are those that are high in water and include the majority of veggies and fruit along with beverages such as water, tea, milk, milk alternatives such as almond or soymilk, and juice. Diuretic foods plus water help maintain the body’s balance of electrolytes including chloride, potassium and sodium.

When you’ve eaten a high sodium meal resulting in fluid retention, water and diuretic foods help flush the excess sodium from the body. By the way, this is a smart time to become aware of the sodium in the food you eat. Cutting back will help with bloating as well.

Add more omega-3s from seafood such as tuna, sardines and salmon or ALAs (alpha-linolenic acid) from walnuts, flaxseed meal, even soybeans and soybean oil. Omega-3s help protect against inflammation in the body and mood disorders.

Be sure and eat regularly. Skipping meals can make you feel more stressed and irritable, ending up with headaches. When you eat three meals plus a snack or frequent small meals, you may find that your energy level is improved and your stress level and the number of headaches you experience go down. Eating regularly also cuts down on stress eating which means less weight gain and a deflated muffin top.

Find a lot of easy and yummy recipes on my Pinterest boards.

Check out the North American Menopause Society’s seventh edition of the Menopause Guidebook, hot ‘flash’ off the press.

Want more information? Listen to this week’s podcast below.

Listen: Deflate Your Menopausal Muffin Top


November 27, 2011

Fish Tales: Is the fish you buy really what it’s labeled?

Did you read the fake fish story? An article in Consumer Reports (December 2011) discusses the purchasing and testing of 190 pieces of seafood from retail stores and restaurants throughout New York, New Jersey and Connecticut.

Don’t miss this: more than one-fifth of the fish pieces were mislabeled as different species of fish, incompletely labeled or misidentified by employees. Has this ever happened to you?

Consumer Reports sent their fish samples to an outside lab for DNA testing. We’re talking fish forensics! Researchers take genetic material from the fish and compare it against standardized gene fragments similar to genetic fingerprints used in crime investigations.

Guess what they found out?

  1. Only four of the 14 fish types were identified correctly (sea bass, coho salmon, bluefin and ahi tuna).
  2. 18% of the fish samples didn’t match the names on menus, labels or placards. Fish were passed off for grouper, catfish, red snapper, yellow fin tuna and others.
  3. From a health standpoint, one fish sample labeled as grouper was really tilefish, which is on the Food and Drug Administration avoid list for children and women of childbearing age due to the mercury content.

Why does this matter to you? If you bought an expensive piece of fish and it was actually a cheaper species, your wallet was impacted. But what if you bought fish containing potentially health-harming mercury or PCBs? Then your health comes into play. Or, maybe you try to buy sustainable seafood and were given a species whose numbers are on the decline.

Besides better inspections, what can you do to reduce the chances that you pay for mystery fish?

1.  Be an informed consumer. The more questions you ask at the fish counter or the server at your restaurant, the more serious companies become in their purchases and inspections. Restaurants and grocers know that consumers today have quick access to helpful information.

2.  Check out the free FishPhone app from Blue Ocean Institute, a quick guide to help you make sustainable selections when you eat out or shop. I use this app and it’s so easy. Next to all the choices is a fish symbol varying in color from bright green for a safe choice to red for don’t even think about it. You can search for fish or check the A-Z listing. When you touch the fish name, a quick review pops up so that you can make a smart choice right then. The app even includes fish recipes and wine pairing suggestions.

3.  Send a text while you stand in front of the fish counter and make sure the fish you plan to purchase is eco-friendly and without a health advisory. This very cool text tip is also from blueocean.org.

Text 30644 with the message FISH followed by the name of the fish you want to buy…for example, FISH scallops or FISH salmon. I sent a text for FISH grouper and received a text within seconds telling me all things grouper that I needed to know.

How do you know where your fish is coming from?

The Country of Origin Labeling called COOL, which was developed by the USDA, requires all large retailers (supermarkets and big box stores) to disclose the country of origin of fresh or frozen fish and whether it is farm-raised or wild-caught. Seafood standards are often higher in the United States than in other countries so when you purchase ‘locally’, you may reduce the likelihood of contamination from toxic substances that are illegal in the U.S.

Exemptions of COOL: The law does not require restaurants or small fish markets to disclose the country of origin on the label.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


August 3, 2011

Focus on These Foods to Help Protect Your Eyes

August 3, 2011

Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?

Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness. Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.

Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.

The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

  1. Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
  2. Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats 
  3. Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
  4. Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein
     and zeaxanthin.
  5. Cold-water fish like salmon or canned tuna: omega-3 fats

For more information on eye health, check out the National Eye Institute http://www.nei.nih.gov/health/maculardegen/index.asp.

The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


February 24, 2011

Inflammation and Your Diet

Inflammation can be good thing or a not so good thing. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to the eye, gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.

Can you do anything about inflammation in the body? Does what you eat potentially make inflammation worse or can it help lower inflammation or inflammatory markers such as CRP?

Is there an anti-inflammation diet? You may hear it called by numerous names or book titles but most of these diets are based on research behind the Mediterranean Diet.

What to do:

1. Decide to eat more fruits and vegetables each day. Why? The antioxidants they contain such as vitamins A, C and E along with all the naturally-occurring healthful plant compounds called phytonutrients seem to ramp down the inflammation process in the body. For example, the Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption of Bing cherries lowered the markers of inflammation in the body including CRP.

2. Consume more fish, especially fatty fish that contain omega-3 fats part of the polyunsaturated and healthier fat family and thought to counteract inflammation. There are three types of omega-3 fats, which include DHA, EPA and ALA. DHA and EPA are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, and kale.

3. Eat more whole grains and other high fiber foods such as beans, peas, and lentils. Eat fewer processed or refined foods that are full of empty calories or zero nutrition such as cookies, cakes, chips, soft drinks, pastries and other sweets. Processed or highly refined foods can make your blood sugar level spike, which has also been tied to inflammation.

4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated, which appear to be anti-inflammatory. All types of nuts count.

A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. Do you remember the term metabolic syndrome?

It’s a bundle of medical issues that includes excess weight around your belly (apple shape, muffin top), elevated total cholesterol and low-density lipoprotein or LDL levels, high blood pressure and high blood sugar levels. What is the link between inflammation and metabolic syndrome? It’s a syndrome that is tied to a pro-inflammatory state in your body…this chronic inflammation we’ve been talking about.

This study and others have found that a Mediterranean diet that includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of an inflammation marker in the blood known as C-reactive protein or CRP for short and reduced the level of inflammation in the body.

Bonus! Switching to and consuming foods that are part of the Mediterranean diet often results in weight loss, which also lowers markers of inflammation in the body…a very good thing.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


April 28, 2010

Fishing for Answers: A Quick A-Z Guide to a Fish Purchase and Prep

may-fiYou’ve asked me questions such as how do I know where my fish is from and is it farmed or wild-caught?

Here’s your quick A-Z guide to purchase fish.

Sources for fish information fast:

    • Monterey Bay Aquarium in California has a Seafood Watch Program. Check out their Seafood Guide App that you can download to your iphone or ipad to help you make sustainable seafood choices quickly and easily, whether you’re eating out or shopping at your local supermarket. The app features regional guides so you can see what seafood is best in each area of the country and a sushi guide.
    • You can send a text while you stand in front of the fish counter and make sure the fish you plan to purchase is eco-friendly and without a health advisory. This very cool tech tip is courtesy of blueocean.org.

Send a text to 30644 with the message FISH followed by the name of the fish you want to buy…for example, FISH SCALLOPS or FISH SALMON. I sent a text for FISH SALMON and received two texts within a few seconds.. The Blue Ocean Institute tracks 90+ fish species and regularly updates their database.

    • Other good sources for information on seafood choices that protect marine life and/or the environment and support well-managed fisheries are seafoodwatch.org and nmfs.noaa.gov/fishwatch, part of the government’s National Oceanic and Atmospheric Administration.

How do you know where your fish is coming from?

The Country of Origin Labeling called COOL, which was developed by the USDA, requires all large retailers (supermarkets) to disclose the country of origin of fresh or frozen fish and whether it is farm-raised or wild-caught.

What about sustainable seafood?

The Marine Stewardship Council’s (MSC) certification program and seafood ecolabel recognizes and rewards sustainable fishing. They are a global organization working with fisheries, seafood companies, scientists, conservation groups and the public to promote the best environmental choice in seafood. Look for their label on fish products.

Do farmed fish provide the same health benefits as wild?

There’s a lot of controversy about farmed-fish versus wild-fish in regards to nutrition content, environmental safety and toxins. Farmed fish can be a healthy and delicious alternative to more expensive wild-caught fish but, there is potential for higher amounts of toxins and poor nutrition content. The key is ‘farmed responsibly’ resulting in fish that is an affordable and perfectly recommendable source of protein and omega-3 fatty acids.

Listen to this week’s podcast


March 11, 2009

Five Tips to Select the Best Fish

fish-blog-picSeveral of you emailed me and said that you want to eat more fish but don’t know how to select it at your grocery or market. One of my friends said that she mainly eats fish when she and her husband go out to dinner since she just stands at the fish counter and has no clue what to purchase. Maybe you buy canned tuna and canned salmon instead of fresh fish because you’re not certain what to look for either. Is the fish fresh? What is the source? Is it sustainable and how is the environment affected?

Did you know that the fresh fish you buy at the market or grocery has often been frozen? It’s not an issue except that you don’t want to freeze it again for the quality and taste can be affected. Fishing vessels may spend a week or two out at sea so the fish is kept on ice or even flash frozen. One designation of quality you can look for are the letters FAS meaning Frozen-at-Sea. This flash freeze process takes place on board a fishing vessel and the fish is frozen at a very low temperature. Even if you buy fish that is caught locally, it may still take a few days to make the trip from sea to shore to store.

In addition to fish caught by line or a net, aquaculture refers to farm raised fish. Farmed fish can be practical in that it reduces the problem of overfishing certain species. Fish are raised in ponds, pens or tanks.

According to the Blue Ocean Institute, a few of the fish that are currently sustainable and safe include tilapia (farmed), salmon (wild Alaskan), and yellow fin tuna. Check their site for information on fish choices, contaminants and mercury information.

Be sure and purchase from a reputable fish market or grocery that sells a lot of fish. Fish should be well iced. If you are selecting a steak or fillet from a white-flesh fish, be sure that the flesh is translucent with a pinkish tint. All fillets should not look dry but appear solid or dense. If the fish is prepackaged in plastic, make sure there is only fish, no liquid.

If you buy fresh fish have it bagged and put into another bag of ice to keep it cold, particularly in the summer months. Eat the fish within one or two days and keep it in a cold part of your refrigerator until you cook it. Frozen fish should be frozen hard and appear a little shiny.

Fish is easy to cook. One of my favorite simple ways is to cook a salmon fillet at 375 degrees for about 17 minutes. Before you put it in the oven, sprinkle the fillet with a mixture of herbs or spices or use a fish rub and rub it on the filet as the name implies. Make a salad and microwave a sweet potato or a veggie while the fish is in the oven and that’s it….an easy and healthy dinner on the table in no time.


February 25, 2009

Omega-3s: Three food label tips that might surprise you

omega-3Have you noticed that omega-3s seem to be added to all types of food such as eggs, oj, milk, cereal and yogurt? When you read the label it can be confusing. What is the source of the omega-3s and how much is in the product? Here’s what you need to know to be a label sleuth.

There are three types of omega-3 fats which include DHA, EPA and ALA. The majority of omega-3 research looks at the health benefits of DHA and EPA which are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. The suggested intake for these two omega-3s combined is about 650 milligrams per day (DHA + EPA) but this amount varies significantly depending on health issues you may have such as heart disease. DHA is also found in marine algae and this source of DHA is often added to food products.

ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, kale and small amounts in soybean and canola oil. ALA must convert in the body to EPA and DHA and the conversion rate is only about 10%. This means that if you have a serving of a food which contains 100 milligrams of omega-3s from an ALA plant source, after the 10% conversion you end up with 10 milligrams of EPA and DHA…the form that the body uses. You can see it takes a lot more ALA.

If you are buying omega-3 fortified foods, meaning that omega-3s have been added to the product, they are likely in the form of ALA or maybe marine algae (DHA) or a combo of both such as flax and marine algae. So, if the product you are about to buy says it contains 300 milligrams of omega-3s per serving, flip it around and read the ingredient label.

What is the source of omega-3s? If it’s flax, walnuts or any of the other plant food items just mentioned, remember that you are only going to derive about 10% as usable DHA and EPA or 30 milligrams. If a product doesn’t tell you which omega-3s are added, assume it to be a plant ALA source.

blue-ceanIf you’re a fish eater, two servings a week is an easy way to get DHA & EPA. In these lean economic times, fish doesn’t have to blow your budget either. Canned salmon, light tuna and sardines all work just fine. You might be saying to me…what about the mercury in fish? The PCBs? Try this tech tip courtesy of blueocean.org. You can send a text and make sure the fish you purchase is eco-friendly and without a health advisory. Send a text to 30644 with the message FISH followed by the name of the fish you want to buy…for example, FISH SCALLOPS or FISH SALMON.

I sent a text for FISH SALMON and received two texts within a few seconds. The first text had a red flag saying that farmed salmon has significant environmental concerns with a health advisory for potentials PCBs and pesticides. The second text with a green flag indicating a better choice said that wild Alaska salmon has very few environmental concerns. The Blue Ocean Institute tracks 90+ fish species and regularly updates their database. You can check out their website at http://www.blueocean.org.



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